Bell House Fitness – Home Gym 03.18.23 (AMRAP – Reps) EQUIPMENT 4 x 4:00 rounds for reps with a partner: 400-m run 40 double-unders Max air squats – Rest 1:00 between rounds. – Partners run together, complete 40 double-unders each at the same time, and then switch as needed to complete as many squats as possible in the remaining time. BODYWEIGHT 4 x 4:00 rounds for reps with a partner: 400-m run 40 lateral line hops Max air squats – Rest 1:00 between rounds. – Partners run together, complete 40 lateral line hops each at the same time, and then switch as needed to complete as many squats as possible in the remaining time. WORKOUT NOTES 1:00+ and 45+ air squats each round. Faster-paced monostructural and bodyweight workout. Reduce the run distance to 300-m, scale the double-unders to 20 reps or single-unders, and squat to a target to maintain the...Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 03.18.23 (4 Rounds for reps) RX 4 x 4:00 rounds for reps with a partner: 400-m run 40 double-unders Max calorie row in the remaining time – Rest 1:00 between rounds. – Partners run together, complete 40 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time. MOD 1 4 x 4:00 rounds for reps with a partner: 400-m run :30 double-unders Max calorie row in the remaining time – Rest 1:00 between rounds. – Partners run together, complete :30 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time. MOD 2 4 x 4:00 rounds for reps with a partner: 200-m run 40 single-unders Max calorie row in the remaining time – Rest 1:00 between rounds. – Partners run together,...Read more

Bell House Fitness – Home Gym 03.17.23 (Time) EQUIPMENT 7 rounds for time: 7 handstand push-ups 7 double-DB thrusters 7 tuck-ups 7 double-DB deadlifts 7 burpees 7 single-DB swings 7 double-DB rows – Touch all 4 heads of the DBs to the ground on the deadlifts. SCORE:TOTAL TIME BODYWEIGHT 7 rounds for time: 7 handstand push-ups 7 jumping air squats 7 tuck-ups 7 single-leg squats/leg 7 burpees 7 up-downs to a target (6 in) 7 weighted sit-ups – Touch an object to the ground overhead for the weighted sit-ups. SCORE:TOTAL TIME WORKOUT NOTES 21:00-30:00. Moderate DB load (35/50 lb). Reduce DB load and scale to pike push-ups to maintain the stimulus. WARM-UP On a 5:00 clock: 3 inchworms 5 push-ups 7 v-ups 9 air squats – Move at a steady pace. 5-10 reps of each: Handstand push-ups Double-DB thrusters Tuck-ups Double-DB deadlifts Burpees Single-DB swings Double-DB rows – Rest as...Read more

Bell House Fitness – Lifting 03.17.23 MAIN LIFT 5 sets for load: 3 front squats – Rest 2:00-3:00 between sets. SCORE:LOAD NOTES Perform 5 moderate-to-heavy sets (80% and higher). Build to a top-set, but leave 10-20 lbs in the tank. DO NOT go as heavy as possible. Start your working sets around 80% of your 1RM front squat and find a heavy set of 3 reps. Emphasize keeping the heels down at the very bottom of the squat and driving the shoulders up into the bar to stand. In Accessory – I, use a load that can be completed quickly, but the final 5 reps start to slow down. Don’t let any single set take longer than :40 to perform. In Accessory – II, push each movement to failure even if it means shorter holds/fewer reps in the 2nd and 3rd sets. WARM-UP 2 sets: 1:00 bike 5 elbow instep...Read more